If you are experiencing symptoms of stress, you should take immediate steps to calm your mind. This is because prolonged stress can affect your physical as well as mental health. Relaxation techniques are the best way to bring peace and calmness to your mind. You may feel that engaging in some activity that you are passionate about can divert you from this state of mind. But this is only temporary.
Stress relief techniques practised for just 20 minutes every day will help you cope with stress. These techniques can be performed anywhere and are a no-risk way of attaining peace and calm. Consistent practice is recommended for the upkeep of your physical as well as mental health.
Benefits of Relaxation Techniques
Practise relaxation techniques and gain the following benefits besides de-stressing yourself:
- Improving concentration
- Helping in proper digestion
- Enhancing blood flow
- Controlling anger and frustration
- Lowering the risk of stroke
- Promoting emotional well-being
- Reducing weakness
- Slowing heart rate
Learn ways to relax and incline your mind towards positive thinking along with regular practice of stress relief techniques for the best results.
Stress Release Techniques
Learning to deal with stress is important for overall well-being. Being consistently under stress can affect both your physical as well as mental health. Seeking medical help is essential when you have frequent panic attacks due to anxiety and stress. You will be advised relaxation therapy, which constitutes techniques to keep your mind calm and peaceful to reduce stress levels.
However, you can manage your stress levels in the initial stages and prevent recurrence by practising some of the relaxation techniques mentioned below:
1. Guided Meditation
In this relaxation technique, you will evoke some instances, scenes, or places that will relax your mind. In guided meditation, you will be taken through imaginary soothing scenes and places and made to focus and relax. You can also choose to visualise images that soothe your mind. Initially, you may be interrupted by several thoughts but with practice, you will be able to visualise and focus better.
In this visualisation technique, try to add some elements like smell, touch, colour, sight, and sound. If you are visualising a walk through an alley surrounded by trees on either side, imagine the rustling sound of leaves, feel the cool breeze, and visualise the greenery around.
Close your eyes, sit in a quiet place, and focus on your breathing while practising this technique. You will be totally relaxed and calm towards the end of the session.
2. Muscle Relaxation
This is one of the ways to relax where you will be alternatively tensing and relaxing each muscle group. Your awareness of physical sensation improves as you will be able to differentiate between a strained muscle and a relaxed one.
In this technique, you will start relaxing and tensing your toes and then move up towards your neck and head. Perform this technique in a quiet place with less disturbance and diversion for best results. You can also start from the head and then move down towards the toes. Tense each muscle group for 5 seconds and then relax for 30 seconds. Repeat the process.
3. Focused Breath
Breath focus is one of the most powerful stress relief techniques. You take long and deep breaths. This type of breathing is also known as abdominal or belly breathing. Focus on your breath and while doing so, let the unwanted thoughts fade away.
This technique not only evokes relaxation responses to relieve stress but is also good for people with eating disorders. It helps them focus on their body in a positive way. However, people with heart-related issues should refrain from performing this technique, as changes in intra-abdominal pressure may affect the cardiovascular system.
As you learn these techniques, you will become more aware of your muscle tension and the sensation of stress. Initially, it may be difficult to concentrate and focus or disengage from unwanted thoughts. If one technique does not work, try another. Practise with patience and you will be able to master the skill and improve the quality of your life. You can also try other ways to relax like aroma therapy, hydrotherapy, yoga, etc.
Conclusion
Stress can take a toll on your physical and mental health as well. Practising relaxation techniques that evoke relaxation responses and reduce stress is crucial to enhancing the quality of life. You need not practise all the relaxation techniques mentioned in this article. Choose any one of them that works for you and perform for at least 20 minutes a day and feel the difference.
